Today's program for your training
10 x Shoulder taps
10 x cal Machine (steady tempo)
10 x Jumping squat
10 x Double DB push press (light weight)
10 x Pull aparts (banded)
30 Alternating partner Wall balls 14/20 lbs
14 Alternating Shuttle runs (alternate every rep)
30 sync. KB swings @12/16 Intermediate: @16/24 RX: @20/28
14 Push press @25/35 Intermediate: @35/50 RX: @40/60 (split anyhow)
30 Deadlift @25/35 Intermediate: @35/50 RX: @40/60 (split anyhow)
14 Partner bar facing burpees
30 Knee raises/knees to elbows/Toes to bar (split anyhow)
14 OH lunges w. Wall ball
15 Wall balls 14/20 lbs
7 Alternating Shuttle runs
30 KB swings @12/16 Intermediate: @16/24 RX: @20/28
7 Push press @25/35 Intermediate: @35/50 RX: @40/60
15 Deadlift @25/35 Intermediate: @35/50 RX: @40/60
14 bar facing burpees
15 Knee raises/knees to elbows/Toes to bar
14 OH lunges w. Wall ball
Comment: Alternating Wall balls = Use the same Wall ball and alternate every rep between partners.
1 Shuttle run = 2 x 7,5 m